Managing the number of calories you consume and burn is the most important factor in weight management. Once you get the hang of it, using an online calorie tool is more efficient than getting your caloric information from a book, magazine or using nutrition labels. Additionally, by keeping track of your calories online, you will have access to a large database of food items, graphs and charts to make sense of your eating habits. Whether you are tech-savvy or not, tracking your calories online can be done in a few easy steps.

Step 1

Sign up for an online calorie-counter. Look for a website with a database of more than 500,000 items, so you can easily track your foods. Enter your height, weight, age and level of fitness activity, if required.

Step 2

Keep a food journal that lists all the foods and beverages you have consumed. Take note of the portion sizes and the time in the day when you eat. It can be difficult to keep track of all you have eaten from memory; a food journal will allow you to get a more accurate idea of your caloric intake.

Input the data from your food journal into the online calorie-counter. Enter all the foods you have eaten, including snacks -- such as a pack of potato chips -- and drinks, such as alcohol and green tea.

Step 4

Review your daily and weekly caloric intake. Use the charts and graphs to visualize your caloric intake to get a better understanding of what you are putting in your body. Check how much of your calories come from sugars, fat, protein and carbohydrates, and compare it against recommended ratios.

Things Needed

Food journal

Tips

Take physical activity into account for an accurate assessment of the number of calories left from your daily intake. Compute your daily physical activity into your calorie counter, including activities such as walking and climbing stairs. Enter any exercise you have performed during the day and the duration.

Decrease your caloric intake by 500 to 1,000 calories to lose 1 to 2 pounds a week. You can burn calories through exercise or reduce your caloric intake to achieve significant weight loss -- combine both for the best results.

About the Author

Jason Eaton has been a writer since 2010, and has contributed to several magazines and clinical journals. He has worked as a pediatric dietitian and clinical researcher in the United Kingdom. Eaton holds a Bachelor of Science in nutrition and dietetics, as well as a Master of Science in human nutrition.

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